How many calories in a 30g mango chutney? Your complete nutritional breakdown

November 18, 2025 •

4 min read

According to nutrition data, a standard 30g serving of mango chutney typically contains between 60 and 75 calories. This caloric value is largely due to its high sugar content, making the question of how many calories in a 30g mango chutney a frequent one for those watching their intake.

Quick Summary

A 30g serving of mango chutney contains approximately 60-75 calories, predominantly from its high sugar and carbohydrate content. Brands and recipes vary, influencing the final nutritional profile. It is a sugary condiment best enjoyed in moderation for a balanced diet.

Key Points

Calorie Count: A 30g serving of mango chutney contains approximately 60-75 calories, predominantly from sugar and carbohydrates.
Sugar is Key: The high sugar content is the primary driver of the caloric value, especially in store-bought versions that use added sugar and glucose syrup.
Homemade vs. Store-bought: Homemade chutney often has fewer calories due to less added sugar, while commercial brands may have added sugars and preservatives.
Spice is Not Calorie-Free: The spice level does not significantly impact the calorie content, as the main caloric components are sugar and fruit, not the spices themselves.
Mindful Consumption: To reduce calorie and sugar intake, use smaller portions, pair with healthy foods, or opt for homemade, low-sugar recipes.
Check Brands: Different brands show variations; for example, Tiger Tiger offers a slightly lower-calorie option at 60 kcal per 30g, compared to others.

Understanding the Nutritional Profile of Mango Chutney

Mango chutney is a flavorful and popular condiment, especially in Indian cuisine, but its nutritional content is often overlooked. The key to understanding its calorie count is to look beyond the main ingredient and consider the preparation method, as this greatly influences the final product.

The majority of calories in mango chutney come from carbohydrates, specifically sugar. While the base ingredient, mango, provides some nutrients, the large amount of added sugar during processing means it is more of a treat than a health food. A typical 30g serving provides a burst of flavor but also a significant dose of added sugar, which should be considered when monitoring daily intake.

Homemade vs. Store-Bought: The Calorie Difference

The nutritional values can differ significantly between homemade and store-bought versions of mango chutney. This is because home cooks have full control over the ingredients, while commercial products often include more sugar and glucose syrup for preservation and flavor consistency.

Store-Bought Chutney: Many commercial chutneys list sugar and glucose syrup high on their ingredients list, contributing to a higher calorie and sugar count. Preservatives and thickeners are also often included.
Homemade Chutney: When made at home, you can easily reduce the amount of added sugar or use natural, lower-calorie sweeteners. This can result in a fresher, healthier condiment with fewer calories per serving. Some homemade recipes may include oil, but the overall sugar content is typically lower and more controlled.

Sweet vs. Spicy: Does the Heat Affect Calories?

It is a common misconception that spicier food contains fewer calories. In the case of mango chutney, the difference in spice level (mild vs. hot) has a negligible effect on the total calorie count. The heat comes from chili powder or other spices, which are calorie-free. The total calories remain determined by the sugar and mango content. A spicy variety may simply offer a different flavor profile without altering the energy value.

Comparison Table: Calories in Different Mango Chutneys (Per 30g)


Chutney Type	Calories (Approx.)	Main Calorie Source	Notes
Patak's Sweet Mango Chutney (Mild)	~69.6 kcal	Added Sugars & Mango	Based on 232 kcal per 100g
Sharwood's Mango Chutney	~72 kcal	Added Sugars & Mango	Based on 240 kcal per 100g
Tiger Tiger Mango Chutney	60 kcal	Added Sugars & Mango	Labelled value from nutrition data
Homemade (Reduced Sugar)	~40-50 kcal	Mango & Natural Sugars	Calorie count can vary widely based on recipe
Raw Mango Chutney	~34 kcal	Healthy Fats & Mango	Based on a 15g serving, scaled to 30g

How to Enjoy Mango Chutney Mindfully

For those who love the flavor but are conscious of the calorie and sugar content, there are several ways to enjoy mango chutney as part of a balanced diet.

Tips for mindful consumption:

Use smaller portions: Instead of a large spoonful, use a smaller amount to get the flavor punch without the extra sugar. The intense taste means a little goes a long way.
Pair with healthier options: Serve it with plain grilled chicken, turkey, or a vegetable-based curry to balance the meal. Avoid pairing it with other high-sugar or high-fat foods.
Make your own: Creating your own mango chutney allows you to experiment with recipes that contain less added sugar, or use alternative sweeteners like stevia or monk fruit. This can drastically reduce the calorie content while maintaining the flavor.
Explore alternative recipes: Try savory versions that focus more on spices, ginger, and garlic rather than excessive sweetness. For example, a raw mango chutney recipe relies on a different flavor profile and can be much lower in sugar.

Beyond Calories: The Sugar Factor

While calories are important, the sugar content of mango chutney is a more significant consideration. A 30g serving can contain a substantial amount of added sugar, potentially contributing to exceeding daily recommended sugar limits. Excessive sugar intake is linked to various health concerns, so keeping chutney consumption in check is wise.

To better monitor sugar, consider looking for brands that offer reduced-sugar options or focus on the homemade variety. Some recipes, such as this one from BBC Good Food, provide a clear ingredient list that can help you assess your nutritional goals.

Conclusion

For a 30g serving, the calorie count for mango chutney typically ranges from 60 to 75, though variations exist based on brand and recipe. The majority of these calories stem from high sugar content, which is a crucial factor to consider for those monitoring their intake. By choosing homemade options, opting for smaller portions, and being mindful of ingredients, you can still enjoy this vibrant condiment as part of a healthy diet. The key is moderation and making informed choices about the type of chutney you consume.

Frequently Asked Questions

Since a tablespoon typically holds between 15 and 20 grams, a single tablespoon of mango chutney would contain approximately 30 to 50 calories, depending on the specific recipe or brand.

Yes, mango chutney is generally high in sugar. Many recipes and commercial products use a significant amount of sugar and often glucose syrup to achieve the classic sweet flavor and preserve the condiment.

While the mango base provides some vitamins and antioxidants, the high sugar content means mango chutney should be considered a condiment to be consumed in moderation, rather than a health food.

Homemade mango chutney can have fewer calories and less sugar than store-bought versions because the cook can control the ingredients and reduce the amount of added sugar.

The main ingredients typically include mangoes, sugar, vinegar, and various spices like ginger, garlic, and chilies. The specific spices and their quantities vary by recipe.

No, the level of spiciness has a negligible effect on the total calorie count. The calories primarily come from the fruit and added sugars, which are consistent across both sweet and spicy variants.

The calorie count per 100g of mango chutney varies by brand and recipe but typically ranges from 200 to 240 calories.

Yes, it is possible to find low-sugar options, particularly if you are making it yourself. Some brands may also offer reduced-sugar varieties, but reading the nutritional label is always recommended.